During pregnancy, women adjust to many things, but sleep doesn’t have to be one of those. There are few tinnie tiny things to follow that will make you sleep like a baby.
It doesn’t take long for pregnancy to show its true colors. From morning sickness to rushing to the bathroom, from cravings to mood swings, pregnancy is full of surprises, and sleep deprivation is one of those. These Sleepless nights have a lot of causes, such as your belly weighing you down and your baby’s placing pressure on your bladder, kicking, heartburns, backaches, anxiety, or hormonal changes.
During the first trimester, sleep is primarily influenced by progesterone’s rising levels, which is a necessary hormone for your pregnancy, but it can lead to sleepless nights. You may find yourself sleepy much before your usual bedtime. It is a sign; you must listen to your body and sleep whenever your body calls for it.
Nausea and vomiting are also a reason for sleeplessness. You may end up being hungry and uncomfortable at night. Many women also experience headaches, tender breasts, bloating, and sleep apnea. Sleepless nights are an issue from start to the end, and it is the worst during the third trimester. Sleep is vital for both you and your baby. Women who get less sleep may face complications in the future, so sleep is not only for your energy and mood; it is also vital for your baby’s development.
The path to good sleep during pregnancy
1. Sleep when sleep calls you:
Head toward your bed whenever your body says “it’s time to sleep.” Due to changes during pregnancy, you may not get sleep when you’d want to sleep or at your usual time, so it is better to listen to your body and go to bed. There is nothing weird about sleeping early or at varying times. Every minute of your will add to your baby’s development.
2. Avoid Caffeine:
now you might have days and nights when you had cups of coffee to keep you awake to reach that deadline; now is not the time to do that. Caffeine, in general, is a stimulant, and it affects your sleep cycle. Even tiny amounts of coffee can keep your baby and you awake. Its best advised removing coffee from your routine for a few months. If you cannot avoid coffee altogether, at least limit it.
3. Vitamin D is a friend:
Your body needs sunlight just as plants do, no! not to make food, to secrete melatonin. Melatonin sends signals to your body to sleep, and without it, sleeping may be complicated. It also helps produce serotonin which is known to elevate mood and calmness. Vitamin d is also crucial for bone metabolism through the regulation of calcium and phosphate equilibrium. While sun time is excellent, sun protection is great too, don’t skip on it.
4. Darkness is essential:
Light is great during the daytime, but the formula is not applicable for nights. It would be best if you have darkness so that the body can understand that it’s time for bed. Turn off all the light sources; if you are trying to get sleep during the day, cover all the windows with heavy curtains and try to darken the room as much as possible.
Put those devices away – blue lights emitted by disrupts sleep. Blur light fools your body to think that it is daytime, so it’s better to put away those devices to let your body and brain relax and fall asleep.
5. Body movement:
Studies show that low-impact activities such as walking, yoga, stretching, etc., keep women healthy during pregnancy. Exercise unwinds your joints and all those tight places and helps you relax.
6. Eat well and eat light:
Get all the proper nutrients but also refrain from having heavy meals. Eating too much or too little can be a problem as too little will make you hungry, and too much will get you digestive issues and cause bloating. Eating healthy will not only provide essential nutrients but will also keep cravings to a minimum.
7. Sleep right:
choose a mattress that is not too firm or too soft so that it can support your neck and back. Use extra pillows or maternal pillows to get extra support and comfort. Put a pillow under your stomach to provide support .it’s not essential to have a good mattress, but your sleep positions also matter. Sleeping on the side is the best when it comes to pregnancy; however, if you have gastroesophageal reflux disease, i,e.
Heartburn avoids sleeping on the right side as it may add to the problem. Avoid sleep on your back, especially by the second trimester, and it may restrict blood flow to your heart due to the added weight and gravity from lying on your back. Back sleeping may also cause problems such as digestive problems, low blood pressure, etc.
Front sleeping is not only bad for pregnant women but also everyone. It puts pressure on your heart for long hours, and for pregnant women, it puts weight only on the heart but also on your baby; that’s the last thing that you want to do. If you are a front sleeper, it’s time you change it.
8. Have a relaxing night routine:
Have a warm bath to calm those nerves, do a meditation session, listen to calming music, or use aromatherapy. Showers will loosen your neck and shoulders and calm your body. It also improves blood circulation, which will help you sleep better.
Breathing in deep and letting out all your stress and anxiety will calm your brain and heart and help you relax.
Lavender is known to improve sleep patterns, so you can put two drops of lavender in your diffuser or massage a few drops on your wrist before going to bed. Make sure you don’t use too much, keep it faint!
9. Time for extras :
Sleep with bent knees to take away pressure from your back, make that one last trip to the bathroom to avoid getting disturbed. Keep your room cool and comfortable, Wear comfortable clothes and consult your doctor if you have acute sleep issues.
Follow all the tips and don’t stress about it; stressing won’t bring your sleep. Having sleepless nights is quite common, which all women face during pregnancy. So keep following the easy steps and keep trying. You never know what will get your sleep; you might get sleepy reading this article.
Antara Chowdhury is a Content Marketer and Strategist with 6 years of experience. She is Master degree holder in Journalism and wants to explore everything she can write on.